Weekend Warrior Workout: Friday H.I.T.T.

I actually enjoy working out. Yes. There are days that I think I’m truly over the whole fitness thing.

Until I hear about the next gadget that took someone’s money with a promise that the offer can’t be found in stores. Only to find it at my nearest Walgreen’s, CVS, Rite Aid etc. Ugh!

Anyway! Trying to get in a workout over the weekend always seems to take backseat to family activities, housework, running around to sporting events &  recitals. So I promised the group at It’s Your Time…to get fit (8 week challenge) a weekend warrior workout. This is week 4 and I’ve left everyone to fend for themselves with the exception of posting a few workout samples here and there. So my commitment is to drop a few ‘killer’ challenges to get you movin’.  This workout is considered a H.I.I.T. (High Intensity Interval Training) which is proven to burn fat faster!

First workout…

Friday night Smack Down!

Totally inspired by the genius artistry at WWE. (& my 9yr old who is a FANATIC-he does a triple 360 side kick to put himself into bed).

Chair lift/smash: (works glutes, hips, thighs, abs, arms TOTAL BODY)

Stand with your feet slightly wider than shoulder width; Lift your arms straight up overhead;  take a step forward with your right foot slightly bending both knees, sweep both arms down toward your left side as if to “SMACK” the chair toward the ground, sweep arms back to the starting position stepping your foot back, repeat on the left foot sweeping arms toward the right. Create a continuous figure 8 sweep on each side. Repeat 8 times on each side

Off the ropes-side kick/back kick (works glutes, thighs, chest, arms)

SIDE KICK: Stand facing a wall/countertop, place your hands on the surface but stand straight up. Slightly lean to your left as you lift your right knee out to the side keeping your knees facing the surface, slowly extend your leg/foot using the ball of your foot as your strike zone. Do 1 push up off of the surface (repeat on the left)

***complete 10 reps on each leg

BACK KICK: Stand facing a wall/countertop, place your hands on the surface but stand straight up. Slightly lean forward toward the surface as you pull your right knee toward your chest, slowly extend your leg behind you without arching your back using your heel as your strike zone.  (repeat on the left)

**Complete 10 reps on each leg

Code breaker (works total body PLUS CARDIO)

In this set your heart rate will climb!

Stand with your feet shoulder width apart. Alternate bringing your knees toward your chest (R/L repeat 4x total count 8) (Next level: beginners- 4 squats; int/adv.-4 jump tucks) REPEAT Alt. Knees-squat/tuck

***Complete up to 10 sets!

BOOM! Smackdown! Stay tuned for Saturdays workout!!!

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